AA Max

[artificialaspirations]

BENCH (Right shoulder didn't feel right tonight)
45x10
95x10
135x8
185x5
185x5
185x5
135x8

HS PRESS
70x3 stopped because of shoulder

DECLINE CGBP
95x10
135x6

ROPE PRESSDOWNS
55x12
65x12
70x8
75x7
65x8
55x10

Was rushed tonight, shoulder was sore from earlier today, and have very little motivation.

 

[the.gladiator1987]

Hang in there bud, Your shoulder WILL get better just remember ice and rest. Maybe taking some protealitic enzymes wouldnt be bad either.

 

[DaveTSI]

really liking the way your workouts are layed out now AA. hang in there brah the motivation will come back. for your shoulder try diclofenac sodium @ 75mg twice a day. excellent anti inflammatory.

 

[artificialaspirations]

BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

 

[future]

Keep at it. You will be amazed at how fast the squat comes back.

 

[future]

BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

Also heat before training and ice after. Be patient. I know how frustrating it is. I have loads of injuries. Dont be like me. Listen to the body. You have a solid plan in place.

 

[artificialaspirations]

SPEED SQUATS
45x10
45x3 (Monster Minis added here)
95x3
135x3
145x3
155x3
155x3
155x3

BENCH
45x10
95x5
135x5
185x5
195x5
205x3
215x1
215x2

Z PRESS
45x12
65x10
85x5

FLOOR PRESS
45x15
95x12
135x10
185x5
165x5

PRESSDOWNS (MONSTER MINIS)
1x25
1x15
2x4
1x12
2x4
1x15

CARDIO
16 min recumbant hill lvl 10

STRETCH

 

[artificialaspirations]

14" BOX SQUATS
45x8
95x5
135x5
185x3
205x3
225x1
235x1
245x0 (could have gotten this one, but technically spotter helped a bit)

CLOSE GRIP PULLDOWN
105x12
120x12
135x10
150x5

DB SHRUGS
45x25
55x25
65x17
75x10
50x8

ALT DB CURL
15x12
20x12
25x10
30x5
20x3

STRETCH

Low back feeling better everyday.

 

[artificialaspirations]

BW 181 (what a difference Thanksgiving weekend can make)

FRONT SQUAT
45x12
45x10 (monster mini bands added here)
95x5
135x3
135x3
135x3
135x3
135x3

SPEED BENCH
45x5
45x5 (mini band added here)
95x3
135x3
155x3
155x3
175x3
135x3 (monster mini added here)

STANDING DB PRESS
30x13
30x12
30x12

PRESSDOWNS (w/ mini band)
100x9
80x12
60x10
60x8
100x1 Dropset
80x3
60x5

Great workout today. Light and fast. Really concentrated on lockouts and enjoying the bands. Back feels great.

 

[artificialaspirations]

14" BOX SQUAT
45x5
95x5
135x5
185x3
225x1
245x1
250x1
255x1

GOOD MORNINGS
45x10
75x10
95x10

PENDLEY ROWS
45x10
95x10
135x6
135x8

CABLE CURLS
30x12
40x10
50x8
60x3 Dropset
45x3
30x6

STRETCH

A pussy back workout but I was short on time. I really wanted to test my low back stability with the rows. It felt fine although the heavy squats remind me that I still need to be careful. Anyway, I think I'm ready for more deadlifting and leight rack pulls to keep thinks rolling. I'll be moving further away from the machines from here on out.